Program Description
The Anchor part of Coffinworm is going to be heavy on the weights, now with PR sets and Jokers (optional) This program is ideal for those that want to simplify their training and just handle heavy weights. Do this as a leader program for 2 cycles This can be done 3 or 4 days per week. The third week is a semi-deload 2-3 days of hard conditioning maximum 3-5 days of easy conditioning From page 125 of 5/3/1 Forever
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedSep 27, 2024 03:49
- Last EditedDec 25, 2024 03:31
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
1
3-5 reps
90%
3
Squat (Barbell)
1
AMRAP
100%
4
Squat (Barbell)
1
1-3 reps
100%
5
Bench Press (Barbell)
5
5 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
1
3-5 reps
90%
3
Squat (Barbell)
1
AMRAP
100%
4
Squat (Barbell)
1
1-3 reps
100%
5
Bench Press (Barbell)
5
5 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Push Accessories
1
25-50 reps
-
4
Pull Accessories
1
25-50 reps
-
5
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
3-5 reps
90%
3
Overhead Press (Barbell)
1
AMRAP
100%
4
Overhead Press (Barbell)
1
1-3 reps
100%
5
Deadlift (Barbell)
5
5 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
3-5 reps
90%
3
Overhead Press (Barbell)
1
AMRAP
100%
4
Overhead Press (Barbell)
1
1-3 reps
100%
5
Deadlift (Barbell)
5
5 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Push Accessories
1
25-50 reps
-
4
Pull Accessories
1
25-50 reps
-
5
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
1
3-5 reps
90%
3
Bench Press (Barbell)
1
AMRAP
100%
4
Bench Press (Barbell)
1
1-3 reps
100%
5
Squat (Barbell)
5
5 reps
70%
6
Pull Accessories
1
25-50 reps
-
7
Push Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
1
3-5 reps
90%
3
Bench Press (Barbell)
1
AMRAP
100%
4
Bench Press (Barbell)
1
1-3 reps
100%
5
Squat (Barbell)
5
5 reps
70%
6
Pull Accessories
1
25-50 reps
-
7
Push Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Pull Accessories
1
25-50 reps
-
4
Push Accessories
1
25-50 reps
-
5
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
1
3-5 reps
90%
3
Deadlift (Barbell)
1
AMRAP
100%
4
Deadlift (Barbell)
1
1-3 reps
100%
5
Overhead Press (Barbell)
5
5 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
1
3-5 reps
90%
3
Deadlift (Barbell)
1
AMRAP
100%
4
Deadlift (Barbell)
1
1-3 reps
100%
5
Overhead Press (Barbell)
5
5 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Push Accessories
1
25-50 reps
-
4
Pull Accessories
1
25-50 reps
-
5
Single Leg / Core Accessories
1
25-50 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Squat (Barbell)1 Set
3-5 Reps
90%
3
Squat (Barbell)1 Set
AMRAP
100%
4
Squat (Barbell)1 Set
1-3 Reps
100%
5
Bench Press (Barbell)5 Sets
5 Reps
70%
6
Push Accessories1 Set
25-50 Reps
-
7
Pull Accessories1 Set
25-50 Reps
-
8
Single Leg / Core Accessories1 Set
25-50 Reps
-
Day 2
1
Overhead Press (Barbell)1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Overhead Press (Barbell)1 Set
3-5 Reps
90%
3
Overhead Press (Barbell)1 Set
AMRAP
100%
4
Overhead Press (Barbell)1 Set
1-3 Reps
100%
5
Deadlift (Barbell)5 Sets
5 Reps
70%
6
Push Accessories1 Set
25-50 Reps
-
7
Pull Accessories1 Set
25-50 Reps
-
8
Single Leg / Core Accessories1 Set
25-50 Reps
-
Day 3
1
Bench Press (Barbell)1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Bench Press (Barbell)1 Set
3-5 Reps
90%
3
Bench Press (Barbell)1 Set
AMRAP
100%
4
Bench Press (Barbell)1 Set
1-3 Reps
100%
5
Squat (Barbell)5 Sets
5 Reps
70%
6
Pull Accessories1 Set
25-50 Reps
-
7
Push Accessories1 Set
25-50 Reps
-
8
Single Leg / Core Accessories1 Set
25-50 Reps
-
Day 4
1
Deadlift (Barbell)1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Deadlift (Barbell)1 Set
3-5 Reps
90%
3
Deadlift (Barbell)1 Set
AMRAP
100%
4
Deadlift (Barbell)1 Set
1-3 Reps
100%
5
Overhead Press (Barbell)5 Sets
5 Reps
70%
6
Push Accessories1 Set
25-50 Reps
-
7
Pull Accessories1 Set
25-50 Reps
-
8
Single Leg / Core Accessories1 Set
25-50 Reps
-